Chicken Parmigiana is a popular Italian-American dish that has become a favorite in Australia. It typically consists of breaded chicken breast, topped with tomato sauce, melted cheese, and served with a side of spaghetti or other pasta.

Chicken Parmigiana is a dish that is full of flavor and texture. The chicken breast is first coated in a seasoned flour mixture, then dipped in beaten eggs and finally coated in breadcrumbs. This process creates a crispy exterior that provides a nice contrast to the tender and juicy chicken inside.

The chicken is then topped with a flavorful tomato sauce, made with garlic, onions, tomatoes, and herbs, that adds a tangy and slightly sweet flavor to the dish. The sauce is then topped with a generous amount of shredded mozzarella cheese and grated parmesan cheese, which adds a rich and creamy texture to the dish.

Once baked in the oven, the cheese becomes melted and bubbly, and the chicken becomes fully cooked and infused with all the flavors of the sauce and cheese. The result is a satisfying and comforting meal that is perfect for a family dinner or a gathering with friends.

It is important to note that Chicken Parmigiana is a high-calorie dish that is best enjoyed in moderation. While it is a great source of protein, it is also high in fat, sodium, and carbohydrates, so it should be balanced with other healthy foods and enjoyed as part of a varied and balanced diet.

To make Chicken Parmigiana, you will need the following

ingredients:

1- 4 boneless, skinless chicken breasts

2- 1 cup seasoned breadcrumbs

3- 1 cup all-purpose flour

4- 2 eggs, beaten

5- 2 cups marinara sauce

6- 2 cups shredded mozzarella cheese

7- 1/2 cup grated parmesan cheese

8- Salt and pepper

9- Olive oil

Method:

1- Preheat your oven to 375°F (190°C).

2- Line a baking sheet with parchment paper.

3- Place the flour in a shallow bowl, and season with salt and pepper.

4- Place the beaten eggs in another shallow bowl.

5- Place the breadcrumbs in a third shallow bowl.

6- Dredge each chicken breast in the flour, shaking off any excess.

7- Dip each chicken breast in the beaten eggs, making sure to coat both sides.

8- Press each chicken breast into the breadcrumbs, making sure to coat both sides well.

9- Heat a large skillet over medium-high heat.

10- Add enough olive oil to cover the bottom of the skillet.

11- Once the oil is hot, add the chicken breasts to the skillet.

12- Cook the chicken breasts for about 3-4 minutes on each side or until golden brown.

13- Once cooked, remove the chicken breasts from the skillet and place them on the prepared baking sheet.

14- Spoon marinara sauce over each chicken breast, and then sprinkle with shredded mozzarella cheese and grated parmesan cheese.

15- Bake in the preheated oven for about 20-25 minutes or until the cheese is melted and bubbly and the chicken is cooked through.

16- Serve hot with a side of spaghetti or other pasta.

Note:

You can use any type of marinara sauce you prefer, or you can make your own by sautéing garlic and onion in olive oil, adding crushed tomatoes, and seasoning with salt, pepper, and Italian herbs.

Nutrition Facts:

Serving Size: 1 chicken breast with sauce and cheese

  • Calories: 550
  • Fat: 23g
  • Saturated Fat: 9g
  • Cholesterol: 180mg
  • Sodium: 1140mg
  • Carbohydrates: 24g
  • Fiber: 3g
  • Sugar: 7g
  • Protein: 59g

1- 4 boneless, skinless chicken breasts:

  • Calories: ~680 kcal
  • Carbohydrates: ~0g
  • Protein: ~120g
  • Fat: ~16g
  • Sodium: ~360mg

benefits:

  • High in Protein: Provides essential amino acids for muscle repair and growth.
  • Low in Fat: A lean source of protein, low in saturated fat.
  • Rich in Vitamins and Minerals: Contains B vitamins, which support energy production and metabolism, and minerals like phosphorus and selenium.

2- 1 cup seasoned breadcrumbs:

  • Calories: ~400 kcal
  • Carbohydrates: ~80g
  • Protein: ~12g
  • Fat: ~4g
  • Sodium: ~1200mg

benefits:

  • Adds Flavor and Texture: Enhances the taste and provides a crispy coating.
  • Source of Carbohydrates: Provides energy.
  • Herbs and Spices: Often contain herbs and spices, which add nutritional benefits such as antioxidants.

3- 1 cup all-purpose flour:

  • Calories: ~455 kcal
  • Carbohydrates: ~95g
  • Protein: ~13g
  • Fat: ~1g
  • Sodium: ~2mg

benefits:

  • Source of Carbohydrates: Provides energy.
  • Versatile Thickener: Useful for coating and thickening sauces.
  • B Vitamins and Iron: Often fortified with vitamins and minerals, including iron, which is important for blood health.

4- 2 eggs, beaten:

  • Calories: ~140 kcal
  • Carbohydrates: ~1g
  • Protein: ~12g
  • Fat: ~10g
  • Sodium: ~140mg

benefits:

  • High in Protein: Supports muscle repair and growth.
  • Rich in Nutrients: Contains essential vitamins (B12, D) and minerals (selenium, choline).
  • Good Fats: Provides healthy fats, including omega-3 fatty acids.

5- 2 cups marinara sauce:

  • Calories: ~300 kcal
  • Carbohydrates: ~50g
  • Protein: ~10g
  • Fat: ~6g
  • Sodium: ~2000mg

benefits:

  • Rich in Antioxidants: Made from tomatoes, which are high in lycopene, a powerful antioxidant.
  • Vitamins and Minerals: Provides vitamins C and A, which support the immune system and vision health.
  • Low in Calories: Adds flavor without adding many calories.

6- 2 cups shredded mozzarella cheese:

  • Calories: ~800 kcal
  • Carbohydrates: ~8g
  • Protein: ~56g
  • Fat: ~60g
  • Sodium: ~1200mg

benefits:

  • High in Calcium: Supports bone health.
  • Good Source of Protein: Helps in muscle repair and growth.
  • Rich in Fat-Soluble Vitamins: Provides vitamins A and D, which are important for vision and immune function.

7- 1/2 cup grated parmesan cheese:

  • Calories: ~215 kcal
  • Carbohydrates: ~3g
  • Protein: ~18g
  • Fat: ~14g
  • Sodium: ~700mg

benefits:

  • High in Calcium: Essential for strong bones and teeth.
  • Rich in Protein: Supports muscle health.
  • Contains Probiotics: Some parmesan cheeses contain beneficial bacteria that support gut health.

8- Salt and pepper:

  • Negligible caloric content

benefits:

  • Flavor Enhancer: Improves the taste of dishes.
  • Essential Minerals: Salt contains sodium, which is necessary for fluid balance and nerve function. Black pepper contains piperine, which may improve digestion and nutrient absorption.

9- Olive oil:

  • Calories: ~120 kcal per tablespoon
  • Carbohydrates: ~0g
  • Protein: ~0g
  • Fat: ~14g
  • Sodium: ~0mg

benefits:

  • Heart-Healthy Fats: Rich in monounsaturated fats, which can help reduce bad cholesterol levels.
  • Antioxidants: Contains vitamin E and other antioxidants that protect cells from damage.
  • Anti-Inflammatory Properties: Helps reduce inflammation in the body.

Please note that these values are approximate and can vary based on the specific brands and ingredients used. Additionally, the nutritional values for the entire recipe will be a sum of the values of individual ingredients used. If you need the total nutritional information for the entire Chicken Parmigiana recipe, you can calculate it by adding up the values for each item used in the recipe.

This dish is a good source of protein, but it is also high in sodium and saturated fat. To make it healthier, you can use a low-sodium marinara sauce, reduce the amount of cheese, and serve it with a side of roasted vegetables instead of pasta.

kiro

i'm just try to cook new things.

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